WOD / Blog
10 January 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
09 January 2026
Warm-up: Coach’s Choice Strength/Skill: Power Snatch 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Heavy day! Start lifting at 80% and get AHAP. Lifts will be on a 2-minute clock. WOD: For Time (12 Minute Time Cap) 10 – 8 – 6 – 4 – 2 Power Snatch (135/95)(95/65) Overhead Squats […]
08 January 2026
Warm-up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 75% and get AHAP. Lifts will be on a 2 minute clock. WOD: For Time (25 Minute Time Cap) 100 Wall Balls (20/14)(14/10)(10’/9′) 25 Burpees 75 KB Swings (1.5/1)(1/25lb) 25 Burpees 50 Knees to Elbow 25 […]
07 January 2026
Warm-up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2 minute clock. Strength Metcon: Five 2-Minute Rounds 1 Minute Max Effort Push Press (90%, 80%, 70%, 60%, 50%) 1 Minute to rest and change weight Stimulus/Focus: […]
06 January 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds for Time (18 Minute Time Cap) 500/450 Meter Row 15 Floor Press (135/95)(95/65) Stimulus/Focus: Push hard on the row! Floor press should be done in […]
05 January 2026
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1)(1/25#) 3 – Pull Ups 4 – Wall Balls (20/14)(14/10) 5 – HRPUs 6 – Slam Balls (30/20)(20/15) 7 – Ab Mat Sit Ups 8 – G20 (45/25)(25/15) 9 […]